Day 1: 2/7/18 Today was a good day for food and workouts. I was extremely busy so it was easy for me to stay on track with my meals since I had less time to snack. I always try to stay within 5g of my macros. If I do go over or under, I do not beat myself up over it. I just move on and focus on doing better the next day. My workout felt good. I am still recovering from an upper body injury so I took my time and made sure not to push myself too hard. I was able to run 1 mile nonstop which is HUGE for me. I used to run 5-7 miles 3x a week but I hurt my knee and haven't really been able to run much since. My goal is another 10mile run this year but I'm not going to push my body like I did last time so we'll see.
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Workout:
Back/Bi/Cardio
Warm-Up:
10 min warm up on treadmill. 5% incline, 3.5 speed
5 min Foam rolling
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Strength Training:
Deadlifts- 4 sets, 8-10 reps
Lat pulldown- 4 sets, 10-12 reps
Straight Arm Pulldown- 4 sets, 10-12 reps
Seated Narrow Cable Rows- 4 sets, 10-12 reps
Seated Cable Flys - 3 sets, 8-10 reps
Seated Back Extension- 3 sets, 10-12 reps
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SS- 3 Sets, 10-12 reps
Bicep Curls
Wide Bicep Curls
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Cardio:
1 mile run
10 min Walk-10% incline, 3.5 speed
Nutrition:
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Day 2: 2/8/18 I wanted to let y'all know what supplements I am currently taking. You do need to make sure you are eating the right foods to get the micro nutrients you need. That being said, there are many reasons why we are not getting enough micro nutrients from our foods. I have a blog post that goes into more detail about that. Below, is what I am currently taking. I am planning on adding a few more in in the future and i'll let y'all know when I do. You can find all the products on the shop page of this site. I will post a blog post that goes into more detail about the products and why I take them.
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Supplements:
*CLA
Censer Tonalin
*Magnesium
Naturally Calm
Doctors Best
Episom Salts
*Multi- Vitamin
I am currently taking Kirkland Brand. There are more brands I recommended which I will talk about soon.
*Fish Oil
I am currently taking Doctors Best. There are more brands I recommended which I will talk about soon.
*Protein Powder-
Currently using Quest. There are more products I recommended which I will talk about soon.
*BCAAs
*Dandelion Root
*Valerian Root
*Tumeric
*Vital Proteins Collegen & Collegen Beauty Greens
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Workout:
Shoulders/Triceps/Glute Class/Cardio
Warm-Up: Cardio
10 min walk on treadmill. 5% incline, 3.5 speed
10 min intervals on treadmill. 12.5% incline, 2.5 speed. 30 seconds each direction (forward, side, back, side)
8 min sprints. 0% incline, 10 speed. 30 sec on 30 sec off (more rest towards end to get heart rate down)
5 min Foam rolling
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Strength Training:
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SS
Shoulder Press- 4 sets, 10-12 reps
90 Deg Raise- 4 sets, 10-12 reps
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Cable Lateral Raise Each Arm- 3 sets, 8-10 reps
Cable Front Raise- 3 sets, 8-10 reps
Cable Rope Attachment Tricep Pulldowns - 3 sets, 8-10 reps
Cable Tricep Kickbacks- 3 sets, 8-10 reps
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Class:
Lower body and HIIT focused class- 45min
Lighter weight, 20-40 sec on, 15-20 sec rest
Squats, Lunges, Split Squats, Curtsey Lunges, RDL, Hip Thrusts, Squat Jumps, Planks, Jumping Jacks...
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Nutrition:
I am low on protein which I knew that was going to happen bc I didn't prepare my dinner myself. I came home and ate a little more to bring my macros up which still wasn't quite enough for the protein. All is good though! I will just make sure I hit it tomorrow. Remember, with macros you don't have to be perfect! It's just a way to make sure you are in range of what your body needs. Just do the best you can with them!
Week 1
Day 3: 2/8/18
Today I work up 2lbs heavier. Yes, I said that correctly, 2 pounds heavier. Why is that? Because I didn't drink enough water yesterday and I had high sodium at dinner. When you don't drink enough water, your body holds onto it. When you have too much sodium, your body then stores more water. See the pattern here? No, I didn't gain 2lbs of fat in one day! Thankfully now, I know that, 5 years ago I would have freaked out and convinced myself that I will never be able to lose weight and I should just quit now. Don't be like I was and don't let numbers define you! If the number are an issue for you, don't weigh yourself too often or at all. I recommend 1x a week on the same day, same time and wearing the same thing. Our weight fluctuates all through out the day/week. You have enough things to worry about when you're trying to lose weight. Don't add to it with 10+ numbers the scale is giving you though out the week.
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Workout:
Legs/Cardio
Warm-Up:
5 min warm up on treadmill. 5% incline, 3.5 speed
10 min Foam rolling/stretching
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Strength Training:
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Squats- 4 sets, 5-10 reps
Straight Leg Deadlift- 4 sets, 10 reps
Cable kickbacks- 3 sets, 8-10 reps
Cable Lateral Raise- 3 sets, 8-10 reps
Leg Press- 4 sets, 10-12 reps
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Cardio:
Stairs- 20min
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Nutrition:
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Once again, too low on protein. I've been out of my protein powder this week so I know that's why. Once I get that, I will have an extra 20g of protein a day which will put me right where I want to be. Carbs were actually a little high (i'm going to be slowly increasing them throughout the 12 weeks) but it was leg day so I'm not worried. Your legs are your biggest muscles which means they use the most energy. Carbs turn into sugar/energy (glucose) in our bodies when we consume them. If you need them, like you would on leg day, you burn the sugar. If you don't need them, non workout day/smaller muscle group training days, then they might be stored as fat. So, if you're going to have a higher carb day, I recommended doing it on your hardest training day. (ps. I know 131g of carbs is NOT high. But it's higher compared to my other days)
Day 4: 2/9/18
Fridays are always the days I feel my leanest so that's the day I do my "official" weight in for the week and test my body fat. I use an In Body to test my body fat and a lot of different things can change the results such as water, food you've eating, if it's that time of the months and so on. This week, it showed my body fat was the same as last week but my weight was down 2lbs. See why you can't focus on the number! This would have killed me a couple years ago! I feel better than last week so that's all that matters. In my opinion, the best way to track progress is to take pictures. So every Friday morning I actually do progress videos, screen shot them to make pictures and compare those. That was you can actually SEE the progress!
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Workout:
Warrior Sculpt
Warm-Up:
5 min warm up on treadmill. 5% incline, 3.5 speed
10 min Foam rolling/stretching
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Class
Warrior sculpt
A mixture of Hot Yoga, strength training and cardio. Killer Workout!
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Nutrition:
Day 5: 2/10/18
This weekend I went to visit a friend at college so I was FULLY aware my nutrition was going to be off and complicated. I used to not want to travel bc of this but I went into this weekend knowing I was going to be nowhere near perfect and I was okay with that. I got an AMAZING workout in that working that kicked my butt so I knew I would be able to get away with a higher calorie day. I made sure to bring healthier snacks with me to keep myself full so I would binge eat when I was surrounded by unhealthy food. I ended up eating out 3 times on this day. It wasn't the healthiest food but I made sure to eat until I was full and not over do it. Yes, I had drinks. A lot of them actually but that's college life, right?!
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Workout:
TCX Class
Warm-Up:
5 min warm up on treadmill. 5% incline, 3.5 speed
10 min Foam rolling/stretching
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Class
TCX
A mixture of cardio, strength training and death. Full body workout for 60min.
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Nutrition:
Day 6: 2/11/18
Sunday was also a day that was unplanned bc I was still out of town for the majority of it. After the day before, I knew I didn't want to eat too heavy but also knew I wasn't going to have as many options bc I wasn't home. We started out the day going to breakfast and I ended up getting a ham and cheese omelet with toast. That actually kept me full for the majority of the day. I did have a coupe snacks between but ended up not having another meal until dinner. We went out to eat at an Mexican resturant. Chips and Salsa are my weakness so I did have some of those. I ended up getting the fajitas which is usually my go-to since you can make it somewhat healthier. I didn't workout that day bc it was my recovery day and we were in a car majority of the day. If I had my choice, I would have at least done cardio but I just wanted to enjoy good food and a day off from the gym.
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Workout:
Rest Day
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Nutrition:
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